-- ============================================================
--  Break the Locks — Part 6 (Take Action) schema patch v3
--
--  Run once in phpMyAdmin AFTER lock_actions_schema.sql + v2.
--
--  What this does:
--   1) Adds `crafted_statement` to user_lock_reflections (AI-crafted
--      message combining the user's "why" + "what if I stayed locked").
--      The existing `commitment_text` column is now repurposed by the
--      UI to mean "What would happen if you stayed locked?" — no
--      database rename needed.
--   2) Inserts 14 additional starter action suggestions per lock so
--      each lock has 20 research-informed ideas the user can pick from.
-- ============================================================

ALTER TABLE `user_lock_reflections`
    ADD COLUMN `crafted_statement` TEXT NULL AFTER `commitment_text`;

-- If the ALTER errors with "Duplicate column name", you already ran it. Skip.


-- ---- Additional suggestions (14 per lock, on top of the 6 seeded earlier) ----

-- Lock 1 — Subconscious Programming / Desires
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(1, 'Practice the "5 Whys" on any strong reaction this week', 110),
(1, 'Watch one documentary on cognitive biases this month', 120),
(1, 'Track your spending for 30 days and ask "is this me or programming?"', 130),
(1, 'Identify 3 messages you got as a kid that no longer serve you', 140),
(1, 'Write a letter to your younger self explaining what''s actually true', 150),
(1, 'Try a "thoughts vs facts" exercise daily for one week', 160),
(1, 'Audit your media diet — list everything you consume passively', 170),
(1, 'Notice every time you say "I am ___" — those are programmed identities', 180),
(1, 'Spend 20 minutes daily in silence with no input', 190),
(1, 'Take a personality assessment (Big Five or similar) for self-awareness', 200),
(1, 'Ask 3 close friends what they think drives you, compare to your view', 210),
(1, 'Read "The Power of Now" or another presence-focused book', 220),
(1, 'Try a 24-hour fast from all opinion content (news, podcasts, social)', 230),
(1, 'Meditate for 10 minutes daily, observing thoughts without engaging', 240);

-- Lock 2 — Lack of Focus / Purpose
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(2, 'Write your purpose on a card and carry it in your wallet', 110),
(2, 'Define what success looks like 90 days from now on one page', 120),
(2, 'Identify your top 3 priorities and let the rest go', 130),
(2, 'Use the 10/10/10 rule: will this matter in 10 min, 10 weeks, 10 years?', 140),
(2, 'Pick ONE big goal per quarter and ignore the rest', 150),
(2, 'Build a "stop-doing" list of activities to eliminate', 160),
(2, 'Use the Eisenhower Matrix weekly to filter urgency vs importance', 170),
(2, 'Set a single most important task each morning before opening any app', 180),
(2, 'Tell three people what your purpose is — accountability multiplier', 190),
(2, 'Create a vision board you see daily', 200),
(2, 'Track time use for one week and identify off-purpose hours', 210),
(2, 'Schedule "purpose hours" on your calendar as immovable blocks', 220),
(2, 'Take a personal retreat day each month to reconnect to your why', 230),
(2, 'Read one biography of someone living a clear purpose', 240);

-- Lock 3 — Dopamine Addiction
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(3, 'Switch your phone to grayscale display', 110),
(3, 'Move all attention-grabbing apps off your home screen', 120),
(3, 'Set up "do not disturb" for your entire workday', 130),
(3, 'Unsubscribe from 10 email lists this week', 140),
(3, 'Take a 7-day dopamine fast (no social, news, or entertainment)', 150),
(3, 'Replace one entertainment hour daily with a skill-building hour', 160),
(3, 'Use a website blocker for social sites during work hours', 170),
(3, 'Keep your phone in another room while sleeping', 180),
(3, 'Take a 30-minute walk daily with no headphones or phone', 190),
(3, 'Schedule "boredom time" — 20 minutes daily with nothing to do', 200),
(3, 'Read paper books or e-ink only — eliminate backlit consumption', 210),
(3, 'Practice 4-7-8 breathing when craving a phone check', 220),
(3, 'Commit to one offline hobby (woodworking, gardening, cooking)', 230),
(3, 'Delete TikTok / Reels / YouTube Shorts entirely for 30 days', 240);

-- Lock 4 — Money & Greed Programming
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(4, 'Read "The Psychology of Money" or "Rich Dad Poor Dad" this quarter', 110),
(4, 'Write down 10 money beliefs from childhood and challenge each', 120),
(4, 'List 50 things you''d do with $1M — practice imagining abundance', 130),
(4, 'Calculate your net worth monthly and watch it grow', 140),
(4, 'Identify one new income stream you could build in 90 days', 150),
(4, 'Negotiate one bill (cable, insurance, rent) this month', 160),
(4, 'Open a separate investment account today', 170),
(4, 'Track every dollar earned and where it goes for one month', 180),
(4, 'Ask three high earners how they think about money', 190),
(4, 'Donate something meaningful this month — practice the abundance loop', 200),
(4, 'Visualize yourself receiving large sums daily for 5 minutes', 210),
(4, 'Take a personal finance course (free or paid) this quarter', 220),
(4, 'Read about delayed gratification (marshmallow test research)', 230),
(4, 'Set a money goal that scares you and break it into 90-day milestones', 240);

-- Lock 5 — Distaste for Rules & Restrictions
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(5, 'Set a "no decisions" morning routine (same coffee, breakfast, route)', 110),
(5, 'Create an "if X then Y" implementation rule for your top habit', 120),
(5, 'Build a habit stack (after I do A, I always do B)', 130),
(5, 'Use a habit tracker (app or paper) for 30 days', 140),
(5, 'Identify your decision-fatigue triggers and pre-decide them', 150),
(5, 'Wear similar clothes daily to eliminate that decision', 160),
(5, 'Plan meals on Sunday for the whole week', 170),
(5, 'Set screen-free times (e.g., no phone after 9 PM, never in bed)', 180),
(5, 'Design your "ideal week" calendar and try to live it', 190),
(5, 'Create rituals around transitions (work start, work end)', 200),
(5, 'Practice the "1% better daily" rule — micro-improvements', 210),
(5, 'Use a Pomodoro timer for focused work blocks', 220),
(5, 'Pre-commit publicly to one habit — tell someone you trust', 230),
(5, 'Build a morning routine you can do in 20 minutes', 240);

-- Lock 6 — Comfort & Stress Programming
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(6, 'Take a cold shower (or end with cold) daily for 30 days', 110),
(6, 'Practice public speaking — Toastmasters or short videos online', 120),
(6, 'Have one hard conversation you''ve been avoiding this week', 130),
(6, 'Try a workout class that intimidates you', 140),
(6, 'Travel solo for 24 hours somewhere new', 150),
(6, 'Reframe "I can''t" as "I haven''t yet" — track usage for a week', 160),
(6, 'Read about Stoicism — Marcus Aurelius or Ryan Holiday', 170),
(6, 'Practice negative visualization daily (imagine losing what you have)', 180),
(6, 'Do something physically hard weekly — hike, lift, run', 190),
(6, 'Ask for help when you usually wouldn''t', 200),
(6, 'Try a 24-hour fast — practice voluntary discomfort', 210),
(6, 'Take a "rejection challenge" — ask for 5 unreasonable things this month', 220),
(6, 'Sit in silence (no input) for 30 minutes weekly', 230),
(6, 'Journal about your top 3 fears and the worst that could realistically happen', 240);

-- Lock 7 — Entitlement Programming
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(7, 'Read "Linchpin" by Seth Godin', 110),
(7, 'Identify three problems people in your industry would pay to solve', 120),
(7, 'Build a portfolio / case study of your best results', 130),
(7, 'Send one cold email per week offering value', 140),
(7, 'Ask a mentor what makes top performers different', 150),
(7, 'Set output goals (deliverables) instead of input goals (hours)', 160),
(7, 'Track three KPIs that actually matter for your role', 170),
(7, 'Volunteer for the hardest project your team has', 180),
(7, 'Create one piece of public content per week (post, article, video)', 190),
(7, 'Conduct a self-review focused on impact, not effort', 200),
(7, 'Study three people doing exceptional work in your field', 210),
(7, 'Take ownership of one cross-functional initiative this quarter', 220),
(7, 'Ask "what would 10x look like?" on your current project', 230),
(7, 'Survey customers / teammates monthly: what''s working, what''s missing?', 240);

-- Lock 8 — Praise of Ideas Over Execution
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(8, 'Read "Show Your Work" by Austin Kleon', 110),
(8, 'Build an MVP in one weekend for one idea', 120),
(8, 'Set a "Done is better than perfect" rule for one project', 130),
(8, 'Track ratio of started vs completed projects monthly', 140),
(8, 'Limit yourself to 3 active projects max', 150),
(8, 'Use the "10 minutes a day" rule for ANY idea you''re sitting on', 160),
(8, 'Find one customer / user before building anything more', 170),
(8, 'Read "The Lean Startup" — learn validated learning', 180),
(8, 'Practice one persuasion technique daily (writing or speaking)', 190),
(8, 'Take a sales course or read one sales book this quarter', 200),
(8, 'Build something publicly — share progress daily', 210),
(8, 'Get one rejection per week — actively pitch and follow up', 220),
(8, 'Apprentice yourself to a great executor for 30 days', 230),
(8, 'Run a 30-day shipping sprint — ship something every single day', 240);

-- Lock 9 — Distrust of Others
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(9, 'Quit one news source that leaves you angry', 110),
(9, 'Read "How to Win Friends and Influence People"', 120),
(9, 'Join a small group, mastermind, or class with regular meetings', 130),
(9, 'Practice eye contact and warm greetings with strangers', 140),
(9, 'Listen to a podcast that humanizes people you disagree with', 150),
(9, 'Volunteer in your community monthly', 160),
(9, 'Send three appreciation messages to people in your life this week', 170),
(9, 'Be the one to organize a get-together this month', 180),
(9, 'Read one book on building trust (e.g., "The Speed of Trust")', 190),
(9, 'Replace one screen hour with a phone call to a friend weekly', 200),
(9, 'Reach out to an old mentor — let them know they mattered', 210),
(9, 'Practice the "5-Minute Favor" — help without asking for anything back', 220),
(9, 'Try a vulnerability-based retreat or workshop', 230),
(9, 'Have one deeper conversation with a family member this month', 240);

-- Lock 10 — Externally Defined Identity
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(10, 'Write "I am ___" statements daily — 5 of them, all chosen by you', 110),
(10, 'Wear something different — let your style express your real identity', 120),
(10, 'Take a new class in an area outside your current "label"', 130),
(10, 'Pick an identity you want and act ONE behavior of that person daily', 140),
(10, 'Read "Atomic Habits" — the identity-based habit chapter', 150),
(10, 'Audit how often you describe yourself by job / title for a week', 160),
(10, 'Spend time with people who see you as who you''re becoming', 170),
(10, 'Quit one role / commitment that doesn''t fit who you''re becoming', 180),
(10, 'Try a new name or nickname in a new context', 190),
(10, 'Write your obituary the way you''d want it read — work backward', 200),
(10, 'Identify three assigned identities and examine each', 210),
(10, 'Practice introducing yourself without your job title', 220),
(10, 'Take an "identity inventory" — list all the roles, examine which serve you', 230),
(10, 'Read a book on self-authored identity (e.g., "The Untethered Soul")', 240);

-- Lock 11 — Energy Depletion
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(11, 'Eat protein within an hour of waking', 110),
(11, 'Take a 20-minute nap when needed (not after 3 PM)', 120),
(11, 'Audit your supplements with a healthcare provider', 130),
(11, 'Try a 30-day no-alcohol experiment', 140),
(11, 'Add one strength training session per week', 150),
(11, 'Practice 4-7-8 breathing three times daily', 160),
(11, 'Get morning sunlight in your eyes within 30 minutes of waking', 170),
(11, 'Eliminate processed food for one full week', 180),
(11, 'Track your energy hourly for one day to find your real drains', 190),
(11, 'Get blood work done — check thyroid, B12, D, iron', 200),
(11, 'Practice grounding (walk barefoot outside) for 10 min daily', 210),
(11, 'Cut caffeine after noon', 220),
(11, 'Eat your last meal 3+ hours before bed', 230),
(11, 'Find one stretching / mobility routine and do it 5x weekly', 240);

-- Lock 12 — Trapped Behind the Four Doors of Spiritual Desires
INSERT INTO `lock_action_suggestions` (`lock_id`, `title`, `sort_order`) VALUES
(12, 'Visit a place of worship or spiritual community monthly', 110),
(12, 'Read one spiritual classic per quarter (Bhagavad Gita, Bible, Tao, etc.)', 120),
(12, 'Practice loving-kindness meditation three times weekly', 130),
(12, 'Spend 30 minutes in nature weekly with no devices', 140),
(12, 'Write a "what brings me alive" list — pursue one item monthly', 150),
(12, 'Keep a gratitude journal — three new things daily', 160),
(12, 'Volunteer for a cause that connects you to purpose', 170),
(12, 'Make a list of mentors (alive or dead) and learn from them', 180),
(12, 'Practice "morning pages" — 3 pages of stream of consciousness writing', 190),
(12, 'Connect with art — visit a museum or play music monthly', 200),
(12, 'Practice forgiveness — write a letter (you don''t have to send it)', 210),
(12, 'Sit with a difficult emotion for 10 minutes instead of fleeing it', 220),
(12, 'Read "Man''s Search for Meaning" by Viktor Frankl', 230),
(12, 'Find one ritual that connects you to something bigger and do it weekly', 240);